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MonStar's Journal: Absolute Dedication


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Posted by: M.J.H.

No more f*cking bullsh*t.

At this point I am really sick and tired of the rollercoaster training and dieting that has been going on in my life. I am not going to be f*cking around anymore from here on out. Lately I have been going out and drinking WAY too much, my diet has been f*cking pathetic, and I have just had my priorities all backwards. I really need to seriously get my sh*t together, for good.

All I think it takes is me getting into the habit of regular training, overall eating clean, etc. I just get into the habit of not training reguarly, and I end up f*cking everything up. I am going to go completely back to the basics in terms of my training and dieting, and supplements. I am looking to get in overall good shape, not just strength, size, etc.

Training
At this point I am going to follow the most basic split that you can possibly do IMO. It's the push/pull/legs split. I am going to be training 3 days on, one day off. On my rest day I am going to do cardio and abs. I am not going to do bodybuilding style cardio either, because like I said I am looking to get into overall phenomenal shape. So long distance running is what I am looking to do. So basically my training is going to be:

- Push
- Legs
- Pull
- Cardio/Abs

Going to keep my volume pretty moderate I guess, I am not really sure at this point. Going to play exactly what I do in the gym somewhat by ear. At this point I just want to get in the habit of doing a regular split, so I am not going to the gym without a clue anymore of what I am going to be training.

Diet
Going to keep things pretty damn simple. Sugars are going to be kept to a minimum. Saturated fat on the lower side. Calories moderate. Again, not trying to complicate things in my life at this point at all. Water intake high, alcohol consumption kept moderate, etc.

Supplements
Going to continue to take my basic supplements. Multi-vitamin/mineral, ephedrine preworkout, creatine, whey protein, etc. Nothing special really.

I am currently about 5 days into a prohormone (S1+, 1-test & 4-AD) cycle. So I am going to finish up the next 3 weeks on that, and then finish up 2 bottles of 6-OXO to restore my natural test levels.

Goals
At this point my goals are basically just to set more and more PR's, and to drop some flab. Fat-loss is VERY important to me at this point. Simply because summer is right around the corner, and I am really tired of being flabby in my midsection and love handles, etc. Need to tighten up some, soon.

Everyone please wish me luck! I am really trying to stop with the bullsh*t and dedicate myself to achieving my goals.


Posted by: GRIFF

I'm all over you, you little punk, I've seen about 38 different journals from you with this new found dedication, so get after it. I know you have it in you, so do this shit!


Posted by: atherjen

MIKE!!!! another journal?? why not have just used the other one?
I KNOW you have it in you to reach your goals.. time to buckle down mister!
Best of luck! and no more new journals!!


Posted by: Monolith

Man, you make a new journal every couple weeks, and it always starts with "no more f*cking bullsh*t."

Just think about your body every time you go to grab a drink, or want to get some fast food. Imagine each bite adding a lb of fat to your arms or something.


Posted by: M.J.H.

GRIFF- I know man, I know. I am going to get after it. Don't f*cking let me slack off this time around, seriously. Sleep is crucial, diet is crucial, etc. I am not going d*ck around. I want to really get in overall excellent shape. No more sugars and sweets, no more CRAP. Just really start to get into some really good habits. Thanks for the post man. BTW, no more journals!

Jen- Thanks Jen, and I agree completely that I am not going to have anymore journals this time around. That's it, from here on out I am going to stick it out with this one. I just can't be f*cking slacking off, that's all.

Monolith- Funny thing is I rarely eat or crave fast food, as hard as that is to believe. I just came home yesterday, I was hungover, I was tired, hungry, whatever. And I had a friggin' Easter basket full of jelly beans and choclate and all this crap. I couldn't help myself. Godd*mnit, I really should have just tossed the crap out. Whatever. Thanks for the post.


Posted by: greekblondechic

Awww! Hi sweetie!!!!! I know you can do this!!!!! IM or PM me anytime!!!! We can stop the binging together.. I TOTALLY know what u mean about the rollercoaster thing!!!

Time to turn in our season passes to the theme park!!!


Posted by: Saturday Fever

Yeah, why not just post this renewed dedication in ONE journal that's ongoing.


Posted by: Cate

You can do this!!! I could drink a bottle of wine and eat a box of cereal everyday....you have to focus on your goals!!!

This is it...GO TIME


Posted by: greekblondechic

Sometimes you feel you need a fresh clean slate.


Posted by: Saturday Fever

Well, here's my only advice. Spend less time worrying about your life away from the gym and more time worrying abour time IN the gym.


Posted by: M.J.H.

greekblondechic- Yeah I definitely need to stop this awful habit, that's for sure. It's not even so much binging, I don't really know what it is. I mean I ate a lot of crap yesterday but it's nothing compared to the way that I used to binge. I just need to get everything in order. No more sporadic workouts, no more sporadic eating habits, etc. I just need to get into a regular habit of training, etc.

SF- I know, I always do this and it's always so damn frustrating, because I have no idea why I do it to begin with. I really should keep it all in one journal, you're right. I just feel like I need to start over, and start from scratch, etc.

Cate- You're absolutely right, I need to focus on my goals. And stop with the lack of willpower etc. Going out and having a few drinks is one thing. But I never do that. I go out and go overboard, then dehydrate myself, feel like sh*t the next day, feel starving and dehydrated the next day, etc. Anyway, I am going to try and get into, and stay into a habit. I am actually somewhat glad that I am going to start doing cardio again. Because I want to be in overall great shape. Work on running a few miles on my rest day, etc.


Posted by: myCATpowerlifts

lol...another one

its all good bro

just make sure you stick to it this time!!!!

I DONT WANNA SEE ANOTHER JOURNAL NEXT WEEK LOL


Posted by: M.J.H.

myCATpowerlifts- Yeah man, another one, damnit. I didn't want this to happen and this is going to my last one man, trust me. No more f*cking around, seriously. Stay on my f*cking back as much as you remember to, because that's honestly what I need. Yeah I don't want to see another journal next week, or next month, or anytime in the next few months. Thanks for the post.


Posted by: M.J.H.

Monday, 4-12-2004

Diet:
- ham & cheese omlettte, sliced potatoes, apple
- 1/2 peanut butter sandwich
- Gatorade during workout, whey protein postworkout
- breaded chicken fingers, garden salad & tuna salad, garlic bread
- MRP + 2% milk, pineapple

Diet was pretty good today I think. Took in approximately 3,500 or a little more calories today. Not too too bad.

Sleep: 8.5 hours.

Weight: 223 lbs. I am thinking water retention, maybe a little fat gain, who knows. Diet sucked a fat one yesterday.

Went to the doctor today for my cough/cold/sore throat crap and I got an antibiotic and a decongestant. The doctor said that I have a pretty bad sinus infection, which is always great. He said that hopefully the antibiotic will knock it out in 3-4 days. We'll see what happens. I really hope it works because I am so friggin' tired of being sick.

Had a girl go on and on the other night about how "swole" I was, lol. I have never really been called that before so at first I was somewhat confused... But finally I realized what she was saying was a good thing, lol.

Push

Flat BB Presses
135x12, 185x10, 225x8, 275x4, 225x8

Flat DB Flyes
50x12, 60x10, 70x8, 60x15!

Arnold Presses
40x12, 50x10, 60x6, 40x12

Nautilus Lateral Raises
Dropset: 220x7, 190x6, 160x6, 130x6, 100x6

Skullcrushers
75x12, 95x10, 115x5

Cable Pressdowns
Dropset: 200x10, 160x7, 130x7, 100x10

Overall workout today was excellent. Good amount of volume in a pretty short time period I think. A total of 25 sets in less than an hour. No complaints at all. My bench in all honesty, was awful. I had a really sh*tty bunch of sets there today. Triceps were still a little stiff from a few days ago, and the strength was just not there. Stopped at 275x4 because I didn't feel like getting more pissed off, lol. DB flyes were pretty good. Hit 15 reps with the 16's, I am pretty sure that's a PR.

Arnold presses were done seated, and they were pretty intense. I really like Arnold presses they definitely do a good job at beating the hell out of my shoulders. I feel them in my side delts a bit more than I do regular seated DB presses. Dropset on the Nautilus lateral machine was in one word: PAINFUL. Very, very, very intense. Side delts were on f*cking fire. Pumped as hell though, and looked damn good in the mirror.

Skullcrusher strength wasn't all that great today. But I wasn't let down because I did a lot of pressing beforehand, so no big deal. 115 felt extremely heavy, oh well. Triceps were extremely extremely pumped today, especially after the dropset on pressdowns. That dropset too was friggin' intense.

Skipped S1+ yesterday, I am not sure why. Stupid move, I think. Whatever.

Started it back up again this morning. Looked unusually lean this morning considering how bad my diet was all yesterday. I think that this S1+ is really starting to kick in. Today at the gym even though my strength was honestly nothing spectacular my pumps were more intense than they have EVER been. My triceps felt like they were going to friggin' explode.


Posted by: Saturday Fever

Pick one accessory lift per session, and go heavier weights/less reps. You will be happy with the results, I promise.


Posted by: M.J.H.

SF- Can you clarify, please? I really not sure what you mean, sorry.


Posted by: Saturday Fever

Like today, when you finished with your flat press. Pick one of the exercises you did afterwards and go super heavy for sets of singles, double or triples. Like 8-10 sets. You've seen me do something similar in my journal, I'm sure.

I think you'll be surprised at how they make the rest of your workout feel lighter, and even allow you some extra reps with the heavier sets.


Posted by: GRIFF

I'm liking what I'm reading. I think this time around you're gonna stay with it. I'm gonna be making sure of it, I swear to god delaware isnt much of a drive if I really need to swing by and drop 240 on your ass . Once you start feelin better with the anti-bio's itll make a big difference.


Posted by: M.J.H.

SF- Okay, okay. I see what you're saying now. Thanks for bringing this to my attention man, I appreciate it. I almost forgot about that style of sets/reps. So maybe something along these lines for my next push session:

Chest Compound Lift: pyramid up then down
Chest Accessory Lift: 6-10 sets of 1-4 reps
Shoulder Compound Lift: pyramid up then down
Shoulder Accessory Lift: 6-10 sets of 1-4 reps
Triceps Accessory Lift: 2-4 sets of 8-12 reps
Triceps Accessory Lift: 6-10 sets of 1-4 reps

Something along these lines SF? Thanks.

GRIFF- Yeah I know man, LOL. Yeah I really think that the antibiotics are going to make a big difference. Hopefully at least, we'll see what happens. So far I am not really noticing all that much of a difference. But its only been a few hours since the first dosage. This journal is gonna stick around, trust me.


Posted by: Saturday Fever

Quote:
Something along these lines SF?
Close. Only do one lift with that scheme. So more like this:

Chest Compound Lift: pyramid up then down
Chest Accessory Lift: 6-10 sets of 1-3 reps
Shoulder Compound Lift: normal
Shoulder Accessory Lift: normal
Triceps Accessory Lift: normal
Triceps Accessory Lift: normal

And you can mix it up. You could do a shoulder lift 2nd using the low rep scheme, or even a tricep lift, and then throw the secondary chest lift in later in the workout.


Posted by: M.J.H.

SF- Wow, only one lift per workout with that scheme? Any reason? Just because its taxing on your CNS or what? So maybe one week do my chest accessory lift with the low rep/high set scheme, and the following week do a shoulder in that style, and then the following week my triceps exercise in that style?

BTW, shouldn't the exercise with the low rep scheme generally be a compound lift? I can't imagine doing 8 sets of 2 on DB flyes.


Posted by: Saturday Fever

It's a CNS thing. Your brain will go into "WHAT THE HELL IS HE DOING???" mode. When you start your thid set (especially when you've done something like a shoulder press or skulls 2nd) the weight won't seem like as much. Your brain will be in panic mode and then recognize you've loaded a bar normally (aka, with weights you normally use) and you'll have a small burst of energy to burn out extra reps with.


Posted by: M.J.H.

SF- Okay man, I think I understand what you're saying. I am pretty sure at least, lol. This is definitely an interesting principle that I am going to have a good time working into my training, again, thanks for bringing it to my attention. For my legs session tomorrow how does something like this look:

Box Squats/Hack Squats: normal (pyramid up then down)
SLDL: 8 sets of 2
Leg Extensions: normal
Lying Leg Curls: normal
Calf Raises: normal

And maybe the following leg session:

Deadlifts: normal
Box Squats: 10 sets of 1
Hyperextensions: normal
Leg Presses: normal
Calf Raises: normal

Something along those lines?


Posted by: Saturday Fever

That's EXACTLY what I'm talking about.

And from a hypertrophy standpoint, by fooling your CNS, you'll be able to get those extra reps which means you'll have extra time without sacrificing tension. Something like we discussed via MSN last week.


p.s. can you tell I've been deep into Supertraining lately?


Posted by: M.J.H.

SF- Okay, great, I am glad that I am not confused, lol. I really hope that this principle does good things from a hypertrophy standpoint. It's funny because I have never seen ANYONE except for you that trains this way at all. I can completely see what you're saying though about having extra time without sacrificing tension. And yeah, looks like you have been doing you're reading in Supertraining.


Posted by: atherjen

dang you boy's are taking this far beyond anything I wanna get into (training wise).

Great workout today Mike! hope you get feeling better too, Im sure laying off the late nights and booze will help in getting the immune system up


Posted by: Saturday Fever

There should be an IronMagazineForums Convention where we can all workout together and exchange ideas. We could vendors to spondor it and pick up some cheap supps at the same time.

Ironically, lots of people train with similar methods as I'm describing, they're just not as famous. World class Olympic lifters, world class sprinters, elite level powerlifters, etc.

And much to m delight, and yours as well I'm sure, the vast majority of the new elite pwerlifters and Oly lifters have got physiques to die for.


Posted by: Saturday Fever

My typing is atrocious today


Posted by: M.J.H.

Jen- Yeah I had a good workout today overall. I honestly was a bit dissapointed in how weak my bench strength felt, but whatever. My triceps were still stiff, rotator cuffs a little on the sore side, etc. But yeah cutting back the alcohol will definitely help the whole situation out I think, lol.

SF- Yeah that would be interesting. I honestly don't have any kind of ideas though that have worked for me that are anything strange or different. Maybe binging weekly and changing my training program weekly, lol. That's interesting though that more people than I would have guessed train in that matter. I have never seen anyone my gym, or any gym that I have ever trained in for that matter, train with extremely low reps. Even the powerlifters at my gym do high reps on all their accessory lifts. Any other ideas that I should know about SF?


Posted by: Monolith

Quote:
Originally posted by Saturday Fever
There should be an IronMagazineForums Convention where we can all workout together and exchange ideas. We could vendors to spondor it and pick up some cheap supps at the same time.

Ironically, lots of people train with similar methods as I'm describing, they're just not as famous. World class Olympic lifters, world class sprinters, elite level powerlifters, etc.

And much to m delight, and yours as well I'm sure, the vast majority of the new elite pwerlifters and Oly lifters have got physiques to die for.
You're famous?


Posted by: Saturday Fever

I WANT to be famous.

I have oodles of ideas, Mike, but we can worry about those later.


Posted by: M.J.H.

Monolith- LOL, that's what I thought at first too.

SF- Feel free to share them man, I am always looking for that extra edge. Anytime you read something applicable in Supertraining feel free to post it here in my journal. This low rep/high set thing is something that I consider an edge, considering the fact that NO ONE I know does it.


Posted by: Saturday Fever

I posted a small bit in the Training forum on a way to cheat your CNS into getting a new PR on bench. But that's more of a "when I'm stuck in a rut" type of technique.


Posted by: Monolith

Quote:
Originally posted by Saturday Fever
I posted a small bit in the Training forum on a way to cheat your CNS into getting a new PR on bench. But that's more of a "when I'm stuck in a rut" type of technique.
You gettin all this stuff from Supertraining, or just experience? I'm gonna have to start trying some of it.

Oh and btw Mon, i would kill to press 275lbx4, dont be so hard on yourself.


Posted by: Saturday Fever

A bit of both Mono. I'll read something in Supertraining, and then an idea will hit about how to apply it, and I'll try. Sometimes I just pass the idea on to someone (my brother, forum friends, etc.) and they usually come back with good reviews.

I'm hoping to maybe post mini-articles in the Training forum every week or so.


Posted by: M.J.H.

SF- Thanks for the ideas as usual man. Yeah I definitely think that posting articles in the training forum would be a great idea. Read Supertraining and then in English you can explain it to all of us, lol. I have a copy of the book but I honestly have absolutely no clue how to apply all of the knowledge that's in the book. Oh well.

Monolith- I am pretty sure that he reads things in Supertraining and applies them to his training. But I could be wrong.


Posted by: PreMier

New journal already damn LOL!

Ok, here is some criticism... If you are going to be using PH's or PS's you NEED to stop fucking drinking! You want to drink your gains down the toilet? I know you already said you need to get serious, but saying something, and actually doing it are 2 totally different things. I hope you make a sound decision...


Posted by: M.J.H.

PreMier- I know exactly what you're saying man, thanks for chiming in. I completely agree. I currently have about 3 weeks or so left of S1+, which is 1-test and 4-AD. So hopefully my gains will continue to be pretty good. So far I have no complaints. Every single workout on S1+ has been excellent. Not a bad workout yet, which is definitely a good thing. Alcohol though I really need to stay away from, that's definitely important. Thanks for the post.


Posted by: PreMier

No problem bro. I am here to support I know its hard, but its something you have to do. At the very most, drink a day on the weekend. Im sure you'll catch shit from your friends, but just tell them to look at you, and then look at themselves. haha


Posted by: M.J.H.

PreMier- Yeah I am definitely going to try and do that. Maybe drink one night a week. I would honestly like to drink even less than that, but whatever. Yeah I do that man trust me, I always joke around with my friends about them being skinny or fat, and not muscular, lol.


Posted by: M.J.H.

Tuesday, 4-13-2004

Diet:
- breaded chicken fingers, apple
- Gatorade during workout, whey protein postworkout
- 1/2 ham & cheese sandwich
- 1/2 peanut butter sandwich
- 1/2 Metrx bar, Pure Protein bar, mixed fruit
- breaded chicken fingers
- MRP + 1% milk
- tuna + mayo

Breakfast today was pretty bad. Nothing in the house so I made these frozen breaded chicken breast things. Came out to 400 calories, 32g protein, 20g carbs, 18g fat. Not THAT bad if you ask me.

Overall today I ended up taking in lets see, right around 3,500-3,600 calories today I think. Something along those lines.

Sleep: 8.5 hours.

Weight: 222 lbs.

Weight has been steady above 220 lately, I am not sure if this is a good or bad thing.

Legs

Leg Presses
770x12, 860x10, 950x8, 1040x6!, 770x12

SLDL
405x2, 405x2, 405x2, 405x2, 405x2, 405x2, 405x2, 405x2

Seated Calf Raises
180x25, 180x25, 270x15, 270x15, 180x50

Overall workout was absolutely awesome. Little dissapointed in my physical shape though today, but whatever. Started off with leg presses, holy f*ck were those sets intense. Worked all the way up to a 1/2 ton for 6. And damn my quads were completely drained after all 5 sets. I mean completely. They had absolutely nothing left.

Then I moved onto SLDL, using the low-rep/high-set technique that SF was talking about. WOW, I probably spent 25-30 minutes just on these 8 sets of doubles with 405. Extremely intense, completely exhausting, drained my entire friggin' body. I am just not used to high sets and low reps, with very heavy weight. Basically all those sets were one huge PR, but oh well. Wore a belt, which I think help put more strain on my hamstrings which was good. Even the first set I was just thinking, F*CK, 7 more of these? LOL.

I was planning on doing some leg extensions after the SLDL but I was just too friggin' drained. Moved onto some seated calf raises. Nothing exciting there at all. Whatever. Overall workout like I said was good, but I couldn't get over how bad the low-rep/high-sets killed my energy. Since I am going to continue doing these I am really going to have to adjust the volume of the rest of the workout.

S1+ everything is going pretty well I guess, weight is up a few pounds which is good. But honestly, my abs are not looking all that great today. Midsection really honestly feels very soft. I am sure what I think. Need to continue cleaning up my diet. I really don't think that little things such as grilled chicken vs. breaded chicken make THAT much of a difference, but then again that's extremely controversial. Need to keep my water intake up today, as well.


Posted by: Saturday Fever

The reviews on S1+ said to give it 2 weeks before looking for noticable effects.

The SLDL looks solid. I'd like to see you follow that kind of rep work with more lifts that utilize the same muscle groups, but I understand the feeling. Especially on a legs day, going heavy is 100 times more exhausting.


Posted by: Cate

Hey Mon - I take Saturdays to drink, like a day off really. I even get a treat if I want it (althought drinking is a treat now ). It's hard....but worth it!


Posted by: atherjen

nice leg presses!!!!!!!!! those must have felt good!
the SL deads look great too.

drink up lotsa water today!


Posted by: X Ring

damn man that looks awesome, Keep up the good work, i'll be following along

And STAY AWAY FROM THE BOOZE


Posted by: GRIFF

Workout looks really good, nice job on the leg presses 1040 for 6 is beast. Have you been doing anything for your abs? I dont recall anything really specific in your journal(s). Despite not being as lean as you'd like you really dont have a ton of BF, so if your abs dont feel hard it could be something to do with lack of stimulation??? As far as grilled vs. breaded, theres not a huge difference, but its the principal of it, why have the extra fat/carbs/cals from the breaded chicken when grilled is fine? Wouldnt worry about it much though. Keep up the good work.


Posted by: M.J.H.

SF- Yeah man, I completely understand what you're saying about legs being much more exhausting than regular upper body training. I mean there is absolutely no comparison, for me at least. When you say this, what do you mean:

Quote:
I'd like to see you follow that kind of rep work with more lifts that utilize the same muscle groups, but I understand the feeling.
I kind of lost you there, sorry man. I really think that I am just going to have to adjust the rest of my volume in my workout, that's all. For example for my pull session tomorrow maybe something along these lines:

Support Rows: normal (pyramid up, down)
CG Cable Pulldowns: low-rep/high-set
DB Shrugs: normal
Curls: normal

Something along these lines maybe?

Cate- Yeah I definitely know exactly what you're saying. I should really pick a day of the week that I am going to drink on. But I don't like the idea of taking a day off, just because I'll let my diet go completely as well. Thanks for the advice.

Jen- Thanks for the support, appreciate it. Yeah the leg presses killed me, and so did the SLDL, holy sh*t.

X Ring- Haha, thanks for the post man. Yeah I am going to try hard to stay away from the booze. We'll see what happens.

GRIFF- I am going to be hitting my abs now on my 4th day, when I do long distance cardio. I know that long distance cardio sounds like a strange idea but honestly, my endurance blows, and it's just something I have always wanted to improve. Plus I really like the idea of being in overall great shape, endurance, strength, etc. Why have the extra fat/carbs with breaded? LOL, because breaded chicken tastes 1000x better than grilled IMO.


Posted by: Monolith

405 SLDL's...

Those leg presses are damn impressive too.

What do your quads measure?


Posted by: Saturday Fever

Quote:
I'd like to see you follow that kind of rep work with more lifts that utilize the same muscle groups, but I understand the feeling.
Like following SLDL with Hamstring Curls or even Hypers. This is where you'll really notice the CNS trickery coming into play, despite how exhausted you feel.


Posted by: M.J.H.

Monolith- Thanks for the support man! I am honestly not sure at all what my quads measure. I used to have a measuring tape that I could track my progress on, but I am not sure what happened to it, sorry. I am thinking maybe 26-28" but I really am not sure.

SF- Oh okay I see what you're saying now. So maybe tomorrow for back something like this would be more efficient:

Support Rows: normal
CG Pulldowns: low-rep/high-set
Cable Rows: normal

Is that more along the lines of what you're talking about? Placing the low-rep/high-set exercise in the middle of my accessory work?


Posted by: Saturday Fever

Here's how I'd do it.

Support Rows: normal (pyramid up, down)
CG Cable Pulldowns: low-rep/high-set
Cable Rows: normal
DB Shrugs: normal
Curls: normal

After thrashing your back with the pulldowns, your lats will get GREAT work following that up with the cable rows. And similar to what I mentioned yesterday, the weight should feel lighter than usual for the rows after the low/heavy pulldowns.


Posted by: GRIFF

Haha, I hear ya buddy, but at this point I've learned to follow the motto. "If it tastes good, spit it right out, ASAP!"


Posted by: M.J.H.

SF- Okay, that's what I will try then. For some reason I feel like after the low-rep/high-set rep scheme I am going to be friggin' exhausted. But we'll see what happens. I am going to try and employ this principle though completely. Do a regular normal rep scheme with an exercise, then the high-set/low-rep with an exercise, and then finish up with a normal rep scheme with a final exercise. For my next push workout maybe something like this:

Flat BB Bench: normal
Incline DB Presses: 10 sets of 1
Flat DB Flyes: normal

Or maybe 6 sets of 3, or 8 sets of 2. Something along those lines. Like you said a total of 18-24 reps.

GRIFF- Exactly. That's exactly how I feel, lol. If it doesn't taste good, it's not coming near me.


Posted by: ncgirl21

Looking good- and I'm sure your abs are looking fine too!

About the drinking, I feel ya there. I *try* to just have a few drinks on Fridays, but a few turn into a few more and Friday turns into Saturday and so on. But, I don't drink at all through the week so that's all good.


Posted by: M.J.H.

Andrea- Eh, my abs are looking okay I guess. I can always see my abs no problem it's just a question of how soft they feel, etc. Yeah I am going to try and really take it easy on the drinking for the next few weeks. At least until I finish up my PH cycle, because I really want to make the most of it, it being my first one and all. Thanks for the post.


Posted by: Saturday Fever

I just noticed in the members pics forum you posted a video at the end of January, deadlifting 605 and people wanted to say the form was bad.

OK, here's the deal. Find ANYONE who pulls sumo and DOESN'T pull it stiff-legged.

Secondly, the thing to keep in mind with deads is that you want to push hips forward and pull back.

All said, I wouldn't sweat the form, plenty of elite PL'ers use the same.


Posted by: M.J.H.

SF- Damn, did I get a ton of sh*t for my deadlift form, lol. Even though I knew it was coming from people who were obviously inexperienced with deadlifts it still really pissed me off that everyone tried to say that my form sucked, etc. Yeah everyone at my gym who I see pull sumo always have their hips come up first, I think its just a natural movement that happens that way. Even when I try and concentrate on NOT letting my hips come up first they always do anyway. Thanks for chiming in though, man, appreciate it.


Posted by: X Ring

I havent seen the video but being a guy who enjoys deadlifts i know that if you are only 220ish and you pulled 600+ and you arent broken in half that you are alright. Obviously you wanna keep enough good form so you dont get injured though


Posted by: M.J.H.

X Ring- Thanks man, lol, and no I am not broken in half. Here is the link to a few of my training videos. Some dips, and then a few deadlift videos. A few d*cks on this site decided to give me a bunch of sh*t about my form, it was ridiculous. Like SF said, most Elite powerlifters deadlift with the exact same form. Here is the link:

http://www.ironmagazineforums.com/temp/Monstar/

Thanks for the post man.


Posted by: Saturday Fever

OK, here's the short version.

Testosterone is transported through your body via fat cells. The more muscles you want to have, the more testosterone you have to be able to transport. This means that if you want bigger muscles, you need more fat. Everytime your muscle mass increases, so must your amount of bodyfat . If you want to drop fat, plan to drop muscle.


Posted by: M.J.H.

SF- Okay, I can completely understand what your saying. But if you look at the reviews for S1+, most of them report body recomposition. That's why I kind of had my hopes up about tightening up some while still gaining an appreciable amount of size/strength. But I definitely cannot see myself losing any size, at least not in the near future. But we'll see what happens. I really need to see how this S1+ cycle turns out, and just decide what I want to do from there.


Posted by: X Ring

keep us updated on that S1+, it is something i am looking to run in july after this tp pt I am doing

Of course it would still have to be legal at that time for me to do it so who knows


Posted by: Arith

Howdy Monstar, wondered where you went. I started up a log here too, hope to get more feedback then i was getting on DF. Glad to see things are going well 4 u.


Posted by: M.J.H.

X Ring- Oh I am definitely going to keep everyone updated my S1+ man, no questions asked. Most of the time my last paragraph or so in each journal entry I talk about the S1+ and how I feel about it, etc. Just basically ramblings about what I am noticing, etc. I am really hoping that prohoromones are still legal this summer, damn. If I make good gains on this S1+ I would love to do another S1+ cycle. I mean if you look at the reviews it seems to completely dominate in the PH category. Even more than 1-AD, M1T, etc.

Arith- Nice to see you over here at IM man! Definitely a smart move if you ask me, I think you'll like it much more over here. I am definitely going to be checking out your journal man. And IM in general is a much more active forum, so you'll definitely be seeing a lot more responses.


Posted by: M.J.H.

Wednesday, 4-14-2004

Diet:
- ham & cheese omlette, whole-wheat toast, apple
- MRP + whey protein + 1% milk
- Gatorade during workout, whey protein postworkout
- tuna + mayo
- breaded chicken fingers, bruschetta, 2 dinner rolls, garden salad, grilled chicken + vegetables + pasta
- Detour bar, Balance Gold bar, fruit popsicle
- whey protein + 1% milk

Good amount of calories today, probably around 4,500 or so. Pretty good amount of protein as well. Right around 300g today.

Sleep: 8.5 hours. Then another 45 minute nap before my workout.

Weight: 220 lbs. Damnit, a bit light today. Going to increase my calories today because my friggin' workout was a LOT of volume. I was drenched in sweat afterwards.

Pull

Support Rows
120x12, 165x10, 210x8, 255x8, 280x4, 190x15

CG Cable Pulldowns
245x1, 245x1, 245x1, 245x1, 245x1, 245x1, 245x1, 245x1, 245x1, 245x1

CG Cable Rows
185x12, 215x10, 245x9

DB Shrugs
100x10, 100x10, 100x10

Standing BB Curls
85x12, 105x10, 135x4

Hammer Curls
Dropset: 50x7, 40x7, 30x7, 20x7

Really really good workout today. Lasted just a bit over an hour. And damn, it was completely exhausting. I really really need to work on my endurance I guess it is. Because I am starting to really get wiped out as I increase my volume some. Oh well. Started off with chest-supported rows, definitely some good sets there today. Worked up to 280 for 4. My lats were honestly not at their peak. I am guessing because of the 8 sets of SLDL yesterday. My upper back was a little tight, oh well.

Moved onto CG pulldowns, OUCH. 10 sets of 1 is definitely intense. Even though it was just one single rep it was honestly a great rep on each set, lol. Perfect form, very slow negative, etc. I actually like this training principle a lot when I am not doing legs, lol. Moved onto CG cable rows which were very intense. All 3 sets were good. Worked up to 245 for 9, all with excellent form. After the rows I hit some DB shrugs, nothing spectacular here, just wanted to stimulate my traps some.

Damn, by the time I got to BB curls my friggin' biceps/forearms were so damn exhausted it was ridiculous. My forearms especially for some reason were just drained. I am guessing from the shrugs, maybe? BB curl strength was definitely down, oh well. Finished up with a nice dropset in hammer curls, holy sh*t, that was intense. Really good lactic acid buildup. Arms were toast.

Finally getting over this sinus infection, after I am on a damn antibiotic. The S1+ is going pretty well I guess. I am about a week into the stuff and have about 3 weeks left. So I am hoping to really start seeing some serious gains. So far I really havn't noticed all that much. But then again most people don't report anything noticeable until about 10-12 days into the S1+. So far all I can say is that I havn't had a bad workout yet. Intensity has been better than ever, and I really mean better than ever. I am getting so intense during my sets now it's such a great feeling. I have been getting into the "zone" much more often in my workouts.


Posted by: Saturday Fever

How did the rows feel after your 10 sets of 1?


Posted by: M.J.H.

SF- Light, of course. I usually don't go above 215 on pulldowns, and even 215 is a lot on the machine I use. So 245 felt like a godd*mn ton, trust me. But the rows did feel unusually light. And I was surprised because my back was so damn exhausted. After the chest-supported rows and the heavy pulldowns. I am loving this way of training, except for legs!


Posted by: Saturday Fever

Legs will adjust, of course.

Glad to hear it's working out for you though.


Posted by: AnnaDTX

Hey Babe, I am here! Your workouts are looking great! See ya


Posted by: PreMier

Quote:
Originally posted by MonStar
A few d*cks on this site decided to give me a bunch of sh*t about my form, it was ridiculous.
Just because I questioned your form means I am a dick? ok.


Posted by: PreMier

I also gave you props, strong as hell for sure. But I see no point in arguing this, so im out.


Posted by: Mudge

You have me beat on barbell curls.


Posted by: M.J.H.

SF- Thanks man, yeah it definitely is going to work out very well for me I think. After a few weeks of this I am going to consider the CAT principle, and maybe apply that. And I can't wait for my legs to adjust!

Anna- Nice to see that you made it over here! This is a great forum I really think that you'll fit right in here. You should seriously consider starting your journal here...

PreMier- I didn't realize you were one of the people who was giving my sh*t about my form. No hard feelings man, I was just a bit offended that's all. It's all good man, I am not worried about it anymore.

Mudge- No way man. Don't use today as a gauge of my BB curl strength either, they were very weak today. I have hit 135 before for 7-8. Thanks for the post though, man.


Posted by: Monolith

Quote:
Originally posted by MonStar
I have hit 135 before for 7-8.


You sure this is your first cycle?


Posted by: atherjen

oh face it you will never be happy with any lift. Im convinced!

Nice workout!! all those pulldowns look fun!!


Posted by: Saturday Fever

Well, I settled all of the rambling in your deadlift video thread. Quoted Dave Tate preaching your form. And I'm pretty sure nobody is going to try to step to anyone from Westside Barbell.


Posted by: GRIFF

Westside Barbell? hmmph, what a bunch of pansies, I'd step to all of em given the chance, just close the door and let me fight my way outa there, I mean they arent actually strong are they???

Great workout MonStar, lookin real good, ever consider doing shrugs with a barbell? maybe adding some weight in there? seems like you've been on the 100's for awhile, dont neglect those traps baby! they make a nice pillow during squats


Posted by: M.J.H.

Monolith- LOL, yeah man, I am positive. Thanks, though. I would really love to hit 135 for 10 in BB curls to be honest. That might be my goal for the end of this S1+ cycle.

Jen- Yeah, workout was definitely really good. Absolutely exhausting, of course, but an awesome overall workout. The 10 sets of pulldowns were great! Thanks for the support.

SF- Thanks man, I'll definitely check it out. No one here will touch a word that Dave Tate says, if they do they're just stupid. The guy knows his sh*t backwards and forwards. But again man, I appreciate it. I got so much sh*t for my deadlift form it was ridiculous. Was so damn frustrating.

GRIFF- LOL, I am assuming that you're being sarcastic about Dave Tate and the guys from Westside. Yeah, I have considered doing shrugs with a barbell, but honestly I absolutely love DB shrugs. I might give them a shot in the near future. My grip is always a problem though with the barbell, but we'll see. Yeah funny thing is I never really trained my traps directly until a few weeks ago.


Posted by: Mudge

Seriously its a great curl. The strange thing is I always had strong biceps, in high school I was doing 110 for reps without too much strain, and yet today I might do 125 for 7 or thereabouts and thats a good day for me. Maybe I have been too easy on the biceps (I am often low sets for them). I need to start doing straight bar curls again.


Posted by: GRIFF

haha Monstar, totally kidding about those guys, they are beasts. I use straps when I do the BB shrugs, its the only thing I'll use straps on just because I think it really helps the form when you arent pulling it up with your forearms as much. You can really load the weight on that way and crank the shit out of them.


Posted by: M.J.H.

Mudge- Yeah see for me my biceps have never been anything all that special. I mean they have always been okay I guess. 125 for 7 though is really good, that's for sure. Yeah I would concentrate a bit more on BB curls and focus on keeping them extremely intense, etc. Your strength will come up.

GRIFF- Eh, I don't like p*ssy straps for anything, personally, lol. Chalk is about all that I use and I think its great. I really like using chalk it helps your grip out, but still allows you hold the weight yourself. With straps you don't really get a feel of the weight. IMO, if you can't hold the weight yourself with your own grip strength, it's too heavy for you.


Posted by: GRIFF

I use straps for everything, bench, bicep curls, rows? forget about it, all of it, my grip is so weak i can barely hold a pencil, but hey thats ok.....

haha j/k I tend to agree, if you cant hold it, you cant lift it. Try tellin that to a couple guys ad DF who swear doing deads with straps is more beneficial.....


Posted by: X Ring

I actually do worse with straps on deads or rows (machine or bar). I will only use them for shrugs and some db rows. I feel that if i dont use them I can't hit the targeted muscle as well and my grip is the limiting factor. I just cant hang onto 455 for 12-15 reps shrugs, but my form otherwise is good


Posted by: M.J.H.

GRIFF- If you use straps for bench then we need to have a serious talk bro, lol. Yeah I don't even want to think about DF, or what anyone on that site has to say. That's always how I have felt though---about training with straps.

X Ring- I agree man. I absolutely hate lifting straps. Chalk is about all that I use. And I occasionally will use a belt during heavy squats or deadlifts. Shrugs I would rather go a bit lighter and focus more on contracting my traps than go heavier and shorten my ROM, etc.


Posted by: M.J.H.

Thursday, 4-15-2004

Diet:
- whey protein + 1% milk, whole-wheat toast
- breaded chicken strips
- whole-wheat tuna & mayo sandwich, apple
- whey protein + 1% milk, 1/2 peanut butter sandwich, apple
- 6" turkey & cheese sub
- MRP + 2% milk

Good amount of food today. Protein intake was definitely good, with 3 protein shakes, lol. Right around 300g again. I might even eat some more breaded chicken before actually going to bed. Ended up taking in around 3,700 calories today.

Sleep: 8.5 hours.

Weight: 218 lbs. Dropped a few pounds. I am not going to really think much of this because honestly, it was before I ate anything today, etc. I ate a lot yesterday and there is no way that I am losing weight taking in 4K+ calories a day... I don't think!

Cardio/Abs

20 minutes interval training on the treadmill, first thing this morning (actually afternoon, lol) before eating anything---alternated one minute of 4.0 MPH with one minute of 8.0-8.2 MPH. This was completely exhausting. Worked up a hell of a sweat, etc. Felt great, though. All I had before this was some coffee, ephedrine, and usnic acid.

Nautilus Crunches
160x15, 180x12, 200x10
Dropset: 190x8, 160x8, 130x8, 100x8

Good sets today of crunches! Really hit my midsection hard. Dropset was definitely intense. Looking forward to getting back into heavy training though tomorrow.

Decided to snap a few progress pics today. I am about a week into S1+, so it's really hard to see anything at this point. But hey, what the hell? Going to attach the pic in a post after this one.


Posted by: M.J.H.

Progress pics today.

I am currently one week into S1+. The progress pic from when I started S1+ can be found in my other journal. Now I am roughly 1 week into the cycle. I have 3 weeks left, and I am hoping to see some nice strength gains, etc. So far I think that it's really hard to see much of anything. My weight is about the same. A tad light today, actually.


Posted by: atherjen

looking great Mike!! dont ever argue with me and your back again.. LOL open you eyes mister!

woo good to see you did the intervals!


Posted by: ncgirl21

Nice, very very nice!!!!!!!! <wiping drool off of chin>


Posted by: X Ring

looking damn good man, keep up the work


Posted by: Monolith

Lookin good, Mon.

But whats with the blacked out face?


Posted by: Saturday Fever

Solid.


Posted by: M.J.H.

Jen- Thanks so much! Really appreciate the kind words. I always want to add a lot more size to my back. Even though I can see progress now from a while back, I still would like to see my back grow even more. I am not sure why it's one of those bodyparts that IMO is never developed enough. Yeah, the interval training was friggin' exhausting. But I am glad that I sucked it up and did it as well.

Andrea- LOL, thanks so much.

X Ring- Thanks a lot man, appreciate it. I am gonna' definitely keep it up. I really like the way things are going to far with this push/legs/pull/cardio split---I just need to hang in there and keep it interesting so I am not tempted to change it, etc. Thanks again, bro.

Monolith- Thank a lot. The blacked out face is because of the retarded faces that I end up making in my progress pics, lol.

I end up trying to keep my abs tight and use the same exact pose that I use in all my progress pics, etc.

SF- Thanks, bro.


Posted by: I'm Trying

[quote]Originally posted by MonStar
Tuesday, 4-13-2004



SLDL
405x2, 405x2, 405x2, 405x2, 405x2, 405x2, 405x2, 405x2


Then I moved onto SLDL, using the low-rep/high-set technique that SF was talking about. WOW, I probably spent 25-30 minutes just on these 8 sets of doubles with 405. Extremely intense, completely exhausting, drained my entire friggin' body. I am just not used to high sets and low reps, with very heavy weight. Basically all those sets were one huge PR, but oh well. Wore a belt, which I think help put more strain on my hamstrings which was good. Even the first set I was just thinking, F*CK, 7 more of these? LOL.


Hey Mike,
How long was your rest between each set??
Thanks!!


Posted by: I'm Trying

Mike,
How many bottles of S1+ do you have for this cycle?? I bought two bottles just hope it will be enough.
Thanks!!


Posted by: GRIFF

Lookin' real good buddy, haha to block out the faces you were makin haha I love it, it didnt look thaaaat ridiculous . For everyone else, I want you to all notice the Hillary Duff poster hanging over mikes bed, its right over his shoulder you can see her face on the back double bi, haha check it out. Great taste Mikey! but isnt she a little young.....Oh and let me guess, thats your "brothers" room.


Posted by: gwcaton

Mike,

405 !!!!!! Sheesh... I don't even know what that looks like.

good job !


Posted by: greekblondechic

I dont see hilary duff, but she is cute no doubt

monstar why u always look so serious in ur pics! smile hon!


Posted by: I'm Trying

Quote:
Originally posted by greekblondechic
I dont see hilary duff, but she is cute no doubt

monstar why u always look so serious in ur pics! smile hon!
You better be smiling in your AVI then GBC!!!


Posted by: GRIFF

haha, dont let him off the hook! she's right there staring you in the face! back double bi, over his left bicep right in that little window there! she's winking!


Posted by: Monolith

Quote:
Originally posted by GRIFF
haha, dont let him off the hook! she's right there staring you in the face! back double bi, over his left bicep right in that little window there! she's winking!
LOL, youre right!

Now we know why his face is really blacked out... he doesnt want the police to find him.


Posted by: I'm Trying

OMG you're right Griff!! LOL. That is funnier than hell. She is looking right at him smiling!! Just messing with you Mike.


Posted by: M.J.H.

I'm Trying- Hey man, I took about a minute and a half or maybe even 2 minutes between sets with 405x2. Each set was absolutely exhausting so I really didn't have much of a choice. I would have liked to keep my rest periods shorter, but oh well. And about the S1+, you'll be fine 2 bottles man. That's what I bought. Two bottles of S1+ and two bottles of 6-OXO for after the cycle. So far I am about 8-9 days into the cycle, and things are going pretty well. I am expecting to really start noticing things the next few days though. If you look at the reviews most people reported that around day 10-12 they really started to notice a difference. So we'll see what happens. I'll keep all my results/thoughts here in my journal.

GRIFF- LOL, I knew you had to point out that stupid Hillary Duff poster didn't you? Honestly, lol, it was in my brother's room and then someone decided to hang it in my room, don't ask me why. Oh well. But to answer your question, yeah, she's definitely a little young!

gwcaton- Thanks bro, appreciate the support. You'll see 405 in no time.

greekblondechic- I know I always look serious, it's just a habit for some reason. I will only post a pic of me smiling if I am actually laughing, not making some ridiculous fake smile.

Monolith- Okay, now that's friggin' hysterical, LOL.


Posted by: M.J.H.

Friday, 4-16-2004

Diet:
- whey protein + 2% milk, whole-wheat toast, apple
- Gatorade during workout, whey protein postworkout
- turkey & cheese sandwich
- 1/2 ham & cheese sandwich, 1/2 grilled chicken salad sandwich
- honey BBQ grilled chicken sandwich, mixed vegetables
- mixed nuts
- whey protein + 1% milk
- 1/2 tuna sandwich

Diet was pretty good today. I am not sure if I am finished eating or not, lol. So far today though, I have taken in roughly 4,000 calories I would say. Something along those lines. Definitely took in a good amount of protein, too. Probably around 275g or so today, which means I am definitely going to throw in another meal.

Ended up slamming down a full can of tuna lol, make that roughly 300g of protein today.

BTW, had a few glasses of Merlot tonight, not too much though.

Sleep: 7.5 hours.

Weight: 221 lbs. Weight a little better today. So no complaints.

Push

Incline BB Presses
135x12, 185x10, 225x7, 275x1, 185x10

Flat DB Presses
110x3, 110x3, 110x3, 110x3, 110x3, 110x3, 110x3, 110x3

Upright Rows
115x12, 145x10!, 185x4

DB Lateral Raises
Dropset: 40x8, 30x8, 20x8, 15x8

Seated French Presses
75x12, 95x10, 115x7, 85x14

Rope Cable Pressdowns
Dropset: 160x5, 130x5, 100x5, 70x8, 50x8

Eh, overall workout today I would say is okay. Felt a little bloated, I am not sure why. This was probably the least intense/focused workout that I have had so far on S1+. Honestly, overall, the workout was not bad at all, but I just think it could have been better. Incline presses, my strength was just f*cking awful. I have come to the conclusion that my strength on BB pressing movements is just pathetic, for whatever reason.

Moved onto high-set/low-rep flat DB pressses. Those 8 sets of 3 were friggin' great. Absolutely no complaints at all there. My final 2 sets with the 110's for 3 reps were literally all the way to failure. My 3rd rep in my 8th set I BARELY completed. So I think I picked a good weight, etc. Moved onto upright rows with a shoulder-width grip, hit my delts/traps hard. Then onto a lateral raise dropset, definitely intense.

French presses were pretty good I guess. I hate the bench at my gym because its almost at an angle, closer to an incline rather than just a regular seated bench. Worked up to 115 for 7, I guess that's okay I don't know. Finished up with a rope cable dropset which was VERY intense. Godsmack's "I Stand Alone" came on my MP3 player and I went absolutely insane, lol.

I just realized that I have just 1 journal entry on each page of my journal, LOL. I must be mister popular.


Posted by: Arith

Hi Monstar. I saw that you do upright rows with a shoulder wide grip, does that hit different muscles then the close grip version?

Good workout! Doing pushdowns with 160lbs is insane


Posted by: Saturday Fever

No, grip doesn't affect what muscles are used. The wider your grip, however, the more emphasis is placed on the front delt, which is generally much stronger than the lateral delt.


Posted by: atherjen

regardless of what you say Mike-those are great lifts. even the incl bb bench! those db press's are super! hmm I try and imagine pushing them and I just cant!

was that a db on the french press's or some bar?

umm how old is Hilary Duff anywho... Im a dud, I dont know much! lol


Posted by: ncgirl21

She's 16 Jen.


Posted by: I'm Trying

Hey Mike,

Sorry I didn't ask this before how long is your cycle going to be??
Thanks!!
Matt


Posted by: M.J.H.

Arith- Hey man, I do upright rows with a shoulder-width grip. That grip hits my lateral delts really well. I have done closer grips in the past, but I honestly prefer a shoulder-width grip. I do upright rows primarily for my delts, not for my traps at all. Pressdowns with 160 are impressive? That's funny you said that because I normally handle the entire stack (200). Thanks for the support though, bro.

SF- Thanks for chiming in man, appreciate the insight.

Jen- Eh, my overall strength was pretty bad today. I mean my workouts feel great, and in the mirror I feel like I am making progress. But my strength has just been upsetting lately. Oh well. Thanks for the support though, Jen. My flat DB presses were pretty good, though. The French presses were done with a CG on a cambered-bar. I honestly could/should have used DB's though because I wasn't crazy about them with the cambered-bar.

Andrea- Thanks, and just for the reecord I have absolutely no interest in her at all, lol.

I'm Trying- I am doing 4 weeks of S1+, followed by I believe 4 weeks of 6-OXO. And then maybe another PH cycle, depending on how this one goes.


Posted by: Arith

Well Mike, theyre impressive considering i do them with 100


Posted by: M.J.H.

Arith- Thanks man, appreciate the support.


Posted by: M.J.H.

Saturday, 4-17-2004

Diet:
- whey protein + 1% milk, whole-wheat toast, apple
- Gatorade during workout, whey protein postworkout
- 1/2 turkey & cheese sandwich
- hamburger
- pint of chicken fried rice
- apple
- Lean Body bar, Lean Protein bites
- 4" tuna sub
- whey protein + 1% milk

Wow, definitely a lotta' calories today. The hamburger and then the chicken fried rice were loaded with fat, lol. Oh well. At least I am in the middle of a PH cycle.

Ended up taking in roughly 4,400 calories today overall. And right around 310g of protein or so today.

Sleep: 7.5 hours. Interrupted though, f*ck. Woke up out of nowhere for some reason, godd*mnit.

Weight: 219 lbs. Eh, down a tad, not sure why, oh well. I am starting to think along the lines of recomposition more than straight weight gain.

Legs

Conventional Deadlifts
135x12, 225x6, 315x3, 405x2, 495x1, 555x2!

Leg Presses
1110x2, 1110x2, 1110x2, 1110x2, 1110x2, 1110x2, 1110x2, 1110x2

Nautilus Leg Extensions
190x15, 220x12, 250x10
Dropset: 250x8, 210x6, 170x6, 140x6

Seated Calf Raises
CAT: 250x32, 250x20, 250x18, 250x15, 250x15

Overall workout today was GREAT. Hit a new PR here today which was absolutely awesome for me. Especially considering I was feeling like f*cking hell. Started off with conventional deadlifts where I felt extremely weak. I mean extremely weak. 405 felt very very heavy, 495 felt like a million pounds. I was either going to shoot for a heavy double or 585 for a single. After 495 I knew that 585 was out of the question. So I decided to go with 555. Pulled it for a single, which was very tough. Lockout felt pretty solid, though, speed off the ground wasn't too bad either. Then took 3-4 seconds to regrip the bar and pulled for the 2nd rep. Just barely locked out in the 2nd rep. Held the bar at lockout for a second or 2. Not bad at all. Wore a belt, by the way.

BTW, my calculated 1RM for conventional deadlift is 571. Damn I want to hit 585 before the end of this PH cycle! That is one of my little strength goals.

Leg presses were friggin' intense. More weight than I have handled in a long, long time. Ended up using twenty-two 45's I believe, and two 35's, plus the sled. Really intense sets though. Very controlled reps, etc. Moved onto leg extensions after that which were also pretty damn intense. Dropset there was definitely painful. After leg ext. I decided to use the CAT technique for calf raises. Basically the CAT technique to those of you who are unfamiliar is kinda' similar to a dropset. Basically you pick a weight, and rep it out to failure. I hit 32 reps with 250 lbs. Then you take as little rest as possible, I think I took around 30 seconds or so. And rep out to failure again, where I hit 20 reps. Well you continue doing this until you get to a total of 100 reps. I believe you're supposed to get to 100 in less than 6 sets, but I am sure SF will clear this up.

S1+ so far is really going well. I am starting to feel the difference I think. Whether this be all in my head or not, it's hard to say. Especially today with how 315, 405, and 495 felt in deadlift. My strength on 555 came out of NOWHERE. But we'll see what happens. I am really concentrating hard on keeping my protein intake up while I am on this PH cycle. Today is day 11, to anyone who is keeping track. So I am nearing the end of my 1st bottle of S1+.


Posted by: atherjen

damn nice deads! Congrads on the new PR. good to see you still managed them despite the lack of sleep- I didnt sleep well either..must have been the moon! LOL

that CAT method on calves sounds fun, Ill give it a try next calf workout


Posted by: Monolith

Holy... 555x2

But whats with the 615 DL in your sig? Or was that a diff type of deadlift?

Damn, deadlifts have been confusing the hell out of me lately.


Posted by: GRIFF

Damn nice workout bro, lookin real good. Monolith: The dead in his sig was sumo I believe, but he'll clear that up for you.


Posted by: M.J.H.

Jen- Thanks so much for the support. Yeah I was extremely pleased with my strength today. Definitely didn't expect to hit 555 for a double. I definitely wanted to, but I just didn't think it was going to happen. Guess I am lacking deadlift confidence. Which I really need to work on. When I pulled 615 it was when my deadlift confidence was through the roof. In consecutive weeks I hit 585, 605, and then 615. So by the time I got to 615 I just expected to hit it. Deadlifts are so mental, and so much technique---really makes it different than every other exercise. BTW, that CAT technique is definitely painful, get ready for some sore calves!

Monolith- Deadlifts are definitely a confusing exercise, lol. There are 2 styles for the most part, sumo and conventional. Then there are also variations of deadlifts, such as rack deadlifts, SLDL, Romanian deadlifts, etc. etc. But 615 I pulled for a single, and that was sumo style. Lately though I have been pulling conventional pretty much exclusively, and I am definitely enjoying it. I am tempted, though, to get back into sumo style---so stay tuned.

GRIFF- Thanks man, and you're right the 615 in my signature is sumo style.


Posted by: Monolith

Hmmm... ive never tried sumo.

Does the lift feel a lot different using sumo? Does it utilize one muscle group more than another?


Posted by: GRIFF

hmmm 555 x 2? how close to the ground were the weights at start? was someone helping u lift it? any video footage to prove it??? sorry, but you look a little too scrawny to be doing that...haha punk'd!


Posted by: M.J.H.

Monolith- Definitely give sumo a try man. Most people, myself included, are stronger pulling sumo style than conventional. Also, you feel sumo style a lot more in your hips, glutes, etc. Rather than just your lower back and hamstrings like you do pulling conventional.

GRIFF- I had a feeling you were going to comment, lol. But see I can without a doubt provide you with a deadlift video clip, it's absolutely on problem at all. Also, I think most people on this site would agree that my progress pictures 100% backup my lifts. At least IMO they do.


Posted by: atherjen

your nuts you scrawny lil boy! think its time you started drinking CellTech by the gallons then you might grow a lil!


Posted by: GRIFF

Well damn, someone should give you some kind of an award or something, maybe even promote you to moderator status! Not sure why you dont think my progress pictures back up my lifts. I dont think providing a video for something as stupid as flys is gonna happen, but if you're questioning 275 on the bench, or 95 db x 6/7 on incline, I will do my best to get that up.


Posted by: M.J.H.

Jen- LOL, I know I am pretty damn scrawny. I'll definitely start with 6 scoops a day of Cell-Tech and see what happens. According to Muscletech I should probably gain about 20 lbs. in 2 weeks. I am really trying to actually put on some size so you can tell that I workout.

GRIFF- I am hoping that you're being sarcastic, bro. I am just replying to what you said about my progress pictures not backing up my lifts. I think they correspond 100%. I mean if I had a physique like a fat slob or a thinner person, most would find it hard to believe that I can deadlift 555 for a double, etc. I think that you should be able to provide a video for whatever exercise/set someone questions, but that's just my personal opinion. When NO ONE believed my deadlift strength I had to first post pictures, and then a video to prove it to everyone. Maybe I care too much about people thinking my lifts are legit---but I hate the idea of anyone calling me a liar.


Posted by: GRIFF

haha you piece of shit, take it down a notch, I was totally being sarcastic there. Obviously you look big enough to pull of anything you say you're doing. I dont have access to a camera that will take a picture of my lifts right now, but tell me what you want to see and I'll do my best to get it on here. So what do you want to see???


Posted by: M.J.H.

GRIFF- LOL, like I told you man, I am not at all trying to say that you're bullsh*tting. All I am saying is that some videos would be really really nice just to see what your tehcnique and ROM are like compared to mine. I am hoping that my progress pics are at least on step in proving that my lifts are legit. And currently I have a 605 deadlift video uploaded here on IM, and a dip video also I believe. I am thinking about taking a video clip tomorrow morning of my back workout, we'll see what happens. Depends on how much time that I have. Videos are much more effective in providing evidence that a lift is legit compared to photos, at least IMO.

Anyway, I am rambling now. But I would like to see your incline DB presses, and your incline DB flyes though, to answer your question. In the future, I am sure you feel the same way, let's try and keep posts about your lifts in your journal and my lifts in my journal.


Posted by: Mudge

People look all kinds of different and you'd be shocked, sometimes the little guys are quite strong. i.e. I about match a 132 pound powerlifter in both bench and deadlift, I dead around 500 and bench around 365, and a guy half my size can do that.

At my height when I was benching 265 most people couldn't even tell I lifted, it wasn't until I put on about 20 pounds at work that people asked me if I worked out.


Posted by: M.J.H.

Mudge- I completely agree man. I a good friend of mine weighs right around 150 and can bench 315. Crazy bencher, not the strongest guy in the world on the rest of his lifts but on bench he's absolutely insane. I don't doubt that one can be extremely small and move heavy weights. I just think that sometimes in journals and whatnot there can easily be discrepancies about technique, range of motion, etc. A set of rows for example for me might look completely different than a set of rows for someone else. That's hard to believe that people couldn't even tell you lifted though, wow! Based on your pictures in your gallery you seem to have some definite size. I get questioned about working out all the time, it's almost annoying at times.


Posted by: gwcaton

you are a mad man when you work out ! Great job.

What are CAT style db curls ?


Posted by: M.J.H.

gwcaton- Thanks man, I appreciate it. Not bad for an early Sunday morning workout huh?

CAT technique:

Quote:
Basically the CAT technique to those of you who are unfamiliar is kinda' similar to a dropset. Basically you pick a weight, and rep it out to failure. Then you take as little rest as possible, and rep out to failure again. Well you continue in this manner until you get to a total of 100 reps. Aim to get to 100 reps in 6 sets or less.



Posted by: gwcaton

Quote:
Originally posted by MonStar
gwcaton- Thanks man, I appreciate it. Not bad for an early Sunday morning workout huh?

CAT technique:
Holy chit Batman ! Your arms would fall off !


Posted by: atherjen

DAMN I wish that I could do weighted pullups! 75+ lbs is awesome!!! Way to go!

great workout despite any food in your system at all!
hmm Im doing calves tomarrow, so Im going to try that CAT method on those- but the biceps sound fun too!!


Posted by: greekblondechic

u take video clips?? Where's paris hilton when u need her


Posted by: M.J.H.

Gary- I am assuming that's your name, lol? Yeah, my arms were about to fall off, trust me.

Jen- Thanks so much for the support. I was happy with my pullups today I think. I am trying to slowly get back into them. It's tough though with my weight always changing, etc. I did a lot of them with a parallel-grip which I absolutely loved. Definitely give the CAT method a shot Jen, I am curious to see how you like it.

greekblondechic- LOL. I take video clips of my lifts just to show what kind of technique and ROM I am using, etc. Just so people can get an idea when the see the weights, etc. in my journal. I also use video clips to prove that my lifts are legit, because there are always people who like to doubt.


Posted by: Mudge

With a belt you could definitely go for a record on that dead.


Posted by: M.J.H.

Mudge- Think so? I guess we'll see in the future. I am going to try hard to get back into sumo style heavy again. We'll see what happens. I really would love to get over 615, I have been stuck there for a long while.


Posted by: M.J.H.

Sunday, 4-18-2004

Diet:
- Gatorade during workout, whey protein postworkout
- 1/2 turkey & cheese sandwich
- 1/2 turkey & cheese sandwich, apple
- Metrx bar, Balance Gold bar
- 1/2 turkey & cheese sandwich
- 1/2 turkey & cheese sandwich, pineapple
- whey protein + 1% milk
- tex-mex egg rolls, grilled chicken club sandwich, mixed drinks
- whey protein + 2% milk
- grilled chicken soft taco

Took in a TON of calories today. Got completely wasted on friggin' mixed drinks. Just in food alone I took in around 4,600 calories. Then factoring in my mixed drinks, holy sh*t. I drank a bunch of appletinis, 3 caramel apples, choclate hazelnut, etc. All pretty much vodka mixed drinks. None of them felt like they were too heavy so they couldn't be too extremely high in calories, who knows. This is my half drunk post so I am just rambling on at this point.

BTW, well over 300g of protein today.

Sleep: 7.5 hours. Woke up again once, for absolutely no reason at all, damnit. I am starting to think that sleeplessness might be a side effect of S1+ that just hasn't really struck me until now. I usually don't pay much attention to it.

Pull

T-Bar Rows
135x12, 205x10, 255x8, 305x8, 255x12

Pullups
+75x2, +75x2, +75x2, +75x2, +75x2, +75x2, +75x2, +75x2

CG Cable Pulldowns
120x12, 135x10, 150x8, 120x12

DB Curls
CAT: 30x28, 30x18, 30x14, 30x14, 30x13, 30x13

Note: This entire workout was done in my basement. So the CG pulldowns is a completely different machine, so please don't try and make comparison's from my previous pull sessions when it comes to CG pulldowns. Everything else though is freeweight, so it's obviously the same.

HOLY F*CK.

This was probably one of the toughest workouts that I have had in a while. Absolutely brutal, and completely exhausting. Given I had absolutely no food in my system at all---I was still shocked at how intense and just draining this workout was. Started off with ghetto t-bar rows. Great sets. Beat my midback up, hard. I am so friggin' pissed. I took a GREAT video of 305 for 8. I mean it was intense, perfectly showed my form, my ROM, etc. But it came out pitch black!

Moved onto pullups. Really good sets here. 8 sets of 2 with three 25's around my waist. Not too shabby I don't think. I took a video clip of one of these sets. I am not sure if anyone cares to see it though. It's from the side so you can't see the plates at all. Alternated my grip on the sets of pullups. Used either a parallel-grip (palms facing) or an underhand grip. Changed it up. Felt much stronger with a parallel-grip, I want to add.

Moved onto CG pulldowns after the pullups. Damn, my lats were gone. They had nothing left. Felt like such a p*ssy doing pulldowns with 120 etc. when I can handle 170, 185, 200 or more at the gym on that pulldown apparatus. Finished up with CAT style DB curls. Holy f*cking sh*t was that completely intense, and exhausting, and painful. I cannot describe it in any other way. I think I picked an absolutely perfect weight. Because somehow I managed to get to 100 reps in 6 sets---but I was COMPLETELY to failure on I would say 5 out of 6 them. I mean completely to failure, I couldn't have done another rep no matter what.

---I just decided that if I have time, I am going to head back to the gym tonight to hit my traps.

Went back to the gym tonight to hit traps real quick. Did some BB shrugs that I won't even mention, because they were pathetic.

DB Shrugs
100x22!, 100x12, 100x10, 100x8, 100x8

Nice sets here today. Blasted the hell out of my traps with that first set, holy sh*t. Good pump, and overall sets were very good.

S1+ is going fairly well I think. Really nearing the end of my first bottle. I am currently on day 12 of my cycle. It's going to come out to about 30 days, give or take. I am still doing 5 sprays 2x per day. Although honestly, it never really comes out to 5 sprays. Because the first spray never really comes out the way that I would like. So I end up putting about 5 1/2 sprays on, lol. I prefer pills, because I can be 100% accurate. But after reading how much effectively PH's are absorbed transdermally, it was no question.


Posted by: atherjen

you are a NUT!!!!!!!!!!!! going back to the gym just for traps!

22reps with the 100's must have ached a lil!

have fun tonite and behave!


Posted by: Mudge

Quote:
Originally posted by MonStar
Mudge- Think so? I guess we'll see in the future. I am going to try hard to get back into sumo style heavy again. We'll see what happens. I really would love to get over 615, I have been stuck there for a long while.
The very little guys can do 4x bodyweight, but yeah there are not a lot of guys even doing outside of 700 until they start to get heavy. If you can get well into the 7s, especially by age bracket you'd certainly be known.


Posted by: M.J.H.

Jen- Hey, thanks for the support. I am a little tipsy right now so don't take what I am saying too seriously, lol. But anyway, yeah 22 reps with the 100's was definitely tough, wow. Really beat up my traps. After that my traps were pretty much trashed. Originally I was going to try the CAT method. But after that first set, I was friggin' destroyed. I behaved tonight, drank a bit too much at this restaurant but oh well. Lots of vodka, lol.

Mudge- Wow, well into the 700's? LOL, I am still trying to get into the 600's man. I just barely got over 600. I wish I was nearing 700 but I honestly am trying to hit 625, 650, and 675 first, lol. Especially 675, which is 7 plates per side.


Posted by: Saturday Fever

Here is my take.

1) A 700lb dead is enough at any level to put your name on the boards.

2) I will never post a video for the purpose of "proving myself." I lift what I lift. If you can't take my knowledge as backing, that isn't my problem. That said, let's all stop questioning each other.

3) You lifts are EXCELLENT. I only hope that with your own hard work and some of my ideas, you continue to do great things. And I hope my ideas had something to do with it.


Posted by: M.J.H.

SF- Yeah a 700 lbs. deadlift is just completely insane IMO, I mean that's ridiculous. A 600 deadlift IMO is impressive. When I finally hit 675, 7 plates per side, I am going to sh*t my pants, lol. Posting a video though to let others see your form and ROM and technique, etc. IMO is a good idea. Thanks a lot for the kind works man, your ideas definitely help man, trust me on that one. The high-set/low-rep thing alone is something that I absolutely love because like I said I have never seen anyone else do that style. The more unique my training the better, at least I think.

BTW, damn you and your CAT technique, my biceps are killing me today, lol.


Posted by: Mudge

Well I could show up in a Ronald McDonald suit and bust out 500 reps for everything, that would be unique

I like the low rep, and really I am relatively high set compared to what HIT guys do but I consider it moderate. Too much volume at high intensity and poundage is an invite to trouble.


Posted by: Saturday Fever

Quote:
BTW, damn you and your CAT technique, my biceps are killing me today, lol.
You used CAT for your biceps? Holy madness, batman.


Posted by: M.J.H.

Mudge- Yeah I can definitely see now how a lot of sets, and a lot of reps can quickly lead to overtraining. Before I couldn't really figure it out. When you look at the total amount of volume it comes out to be very excessive IMO. For example 4 sets of 12 comes out to 48 reps today. 8 sets of 2 or 3 comes out to 16-24 total reps. Even though the load is much heavier, the overall volume is still considerably less.

SF- Yeah man, lol. Check out yesterday's DB curls. I only used the 30's, but wow, it was probably the hardest sets of my friggin' life, no joke. I am thinking about doing it today for shoulder or maybe triceps, I can't decide.


Posted by: Saturday Fever

Do it on bench. Hit the triceps and shoulders at the same time.

Of course, you want to structure a day differently when you're using CAT. You should be using the idea on compound lifts, usually yur main lift, and accessory work for the day is whatever you've got energy for. If you get on bench and go for 100 reps in 6-10 sets, your whole body will be so exhausted you'll probly only have enough juice left for a couple sets of pushdowns. But it's a great workout and a hell of a way to increase strength.


Posted by: Saturday Fever

OK, so I referenced Supertraining, because as I mentioned I wasn't sure the 100 reps deal was what "CAT" was. I was right.

CAT is a system of acceleration training. Basically if the eccentric motion takes 1 second, the concentric must take 5 seconds. If the eccentric is 2 seconds, the concentric is 10 seconds. So in a nutshell, multiply the time it takes to do the "positive" by 5, and that's how many seconds the "negative" should last.

Apparently the 100 reps bit has no special name, it was just a really cool bit in the book.


Posted by: Arith

Hi Mike, those are some insane lifts. Why all the turkey and cheese sandwiches? So, now that you have been doing S1+ do you think its worth it?


Posted by: Mudge

One second is pretty short for a negative.


Posted by: Saturday Fever

Did I mix up eccentric and concentric? The one second would be the positive. The negative would be positive times 5.


Posted by: M.J.H.

SF- Okay man, I think I understand what you're saying now about CAT training. Basically just pick a compound style lift and rep it out until you get to 100 reps. And then after that just regular accessory lift. I wouldn't want to do high-set/low-rep in the same workout, would I? Eh, at this point I am not worried about the actual name. I am going to continue calling it CAT no matter what. Basically because there is no real name for it. Sort of like when we came up with "suspended" bench, etc. I have absolutely no idea where that came from. I remember one day we were like, from here on out suspended bench is from the bottom position, etc., lol.

BTW, I don't concentrate at all about the positive and negative part of the lift when I am doing my CAT technique, lol. All I am counting in the reps.

Arith- Eh, all the turkey and cheese sandwiches because I work a hotel and all of the friggin' food in the break room is pretty much nasty. So I end up just eating turkey and cheese sandwiches all day. I pack them with turkey though, and just a little mayo, so they're not too bad at all. Always on wheat bread, too. I am on day 13 today of the S1+, and I honestly still can't say what I think of it at this point. Sorry. The last paragraph of my journal entry is almost always related towards my thoughts of S1+, BTW.

Mudge- Agreed.


Posted by: M.J.H.

Monday, 4-19-2004

Diet:
- grilled chicken sandwich, breaded chicken fingers
- whey protein + 2% milk
- tuna sandwich, apple
- whey protein + 2% milk
- Gatorade during workout, whey protein postworkout
- Balance Gold bars, 6" turkey & cheese sub
- 1/2 peanut butter sandwich
- whey protein + 2% milk
- tuna + mayo

Eh, need MUCH more calories today. It's 8:00 PM now and I have taken in about 2,500 calories. Which is definitely nowhere near the number that I want to be at by the end of the day. Took in about 4,400 calories today, not too bad at all. Took in approximately 360g of protein today.

Sleep: 7.5 hours. Pretty good, I don't remember waking up.

Weight: 224.5 lbs. Happy to be up in weight just a little. Even though it's not really that important it's always nice to be up some on the scale and not feel fat. Could just be water retention, though.

Just for the record, today was supposed to be a rest day. But after getting up and eating, etc. I didn't at all feel like doing cardio/abs, so I decided to move onto my next training day.

Push

Flat BB Presses
135x12, 185x10, 225x8, 275x2, 305x1, 325x1!

Flat DB Flyes
50x12, 60x10, 70x8, 80x7!, 50x24!

Nautilus Overhead Presses
100x12, 140x10, 180x8, 220x8
Dropset: 200x10, 160x7, 130x5, 100x9, 50x10

DB Lateral Raises
30x12, 30x12, 30x12

Skullcrushers (to neck)
175x1, 175x1, 175x1, 175x1, 175x1, 175x1, 175x1, 175x1, 175x1, 175x1

Cable Pressdowns
180x12, 180x12

Overall workout today was friggin' great. Even though what I previously intended isn't what happened, I still had a good workout. Was going to start off with decline bench, but these guys were just starting in the power rack doing squats, and my damn gym doesn't have an actual decline bench. Anyway, decided to shoot for 325 on bench, and hit a new PR! Only a 5 lbs. PR but I have been stuck at 320 for the longest time. Touch and go style off chest, no pause at all. Entire concentric felt strong, a bit slow, but strong.

Moved onto DB flyes, hit a new PR there which was damn good IMO. Worked up to the 80's for 7 reps. Got that deep, deep aching feeling in my pecs after about the 3rd or 4th rep with the 80's. Really beat my pecs up. Then dropped down to the 50's for 24, new PR there as well. Was originally going to use the high-set/low-rep technique for seated DB presses, was planning on doing 10 sets of 1. Well unfortunately after the high-rep flyes, and heavy BB bench, I was friggin' DRAINED. So I decided to go with some Nautilus overhead presses. Worked up to 220 for 8, not bad. Then decided to do a dropset, which f*cked me. 200 for 10 for some reason was pretty much to failure, then 160 I was just f*cking dead, and after that my delts were absolutely gone.

Triceps, next. Decided to go with high-set/low-rep technique for skullcrushers, but this time I did them to my neck instead of the typical to the forehead. I like them MUCH better to my neck/upper chest, and I can handle a LOT more weight. Hit 10 sets of 1 with 175, not too bad at all. Sets 8, 9, and 10 the single rep barley came up. Finished up with 2 lighter sets of pressdowns. Triceps were f*cked.

Day 13 of S1+, and I am honestly not really sure what I think at this point. I mean I keep reading the reviews and right around day 10-14 is when people seemed to REALLY notice a night and day type of difference in their workouts, etc. It's so hard for me to say because my training is always intense, and always focused, etc. I am going to keep my weight and strength all that tracked though, just see what happens. Keep calories on the high side, of course. Still doing 5 sprays, 2x per day.


Posted by: atherjen

Great bb presses!! another PR! good work!
50/24 on flys is insane! those must have hurt just a lil!

"dont remember waking up"

better eat up too!


Posted by: Saturday Fever

Jen, we are planning an IM meet. We want to get vendors to bring in lifting gear and stuff and maybe even guest speakers. And we're going to get a group of 4-6 people together to lift. Can we count you in when this master plan is finished?


Posted by: Monolith

80lb flys?

and 175lb skullcrushers?!?!?

holy CRAP!


Posted by: M.J.H.

Jen- Hey thanks for the support. Yeah the 50's for 24 on DB flyes honestly was painful, lol. I just kept repping away and eventually that's what I ended up with. I remember getting to 15 thinking, should I stop here? And then to 20 thinking the same, lol. Yeah, I definitely ate up, took over 4K calories in yesterday.

SF- Definitely a good idea, if we could actually get people to take it seriously, etc.

Monolith- Yeah I am always pretty happy with my strength on DB flyes. I would love to hit the 85's in the next few weeks for some reps. Keep in mind that my skullcrushers are done to my neck/upper chest instead of my forehead. That lets me use a bit more weight than taking them to the top of my head.


Posted by: stencil

Good stuff as usual, Monstar.


Posted by: M.J.H.

stencil- Thanks man.


Posted by: M.J.H.

Tuesday, 4-20-2004

Diet:
- whey protein + 2% milk, whole-wheat toast
- Gatorade during workout, whey protein postworkout
- Pure Protein bar, apple
- 1/2 chicken salad sandwich, 1/2 turkey & cheese sandwich, apple
- 1/2 turkey & cheese sandwich
- 1/2 turkey & cheese sandwich, potato salad
- Pure Protein bar
- 1/2 peanut butter sandwich, skim milk
- whey protein + 2% milk

Took in right around 4,500 calories today, around 330g of protein.

Sleep: 7.5 hours. Really not been sleeping all that great for whatever reason. At this point it doesn't bother me, but I would just like to get 8+ hours instead of 7 or 7.5 every single night. Especially since I am not setting an alarm or anything, just waking up out of nowhere.

Weight: 222 lbs.

Legs

Hack Squats
140x12, 230x10, 320x8, 410x8, 500x8!, 590x5!

Hyperextensions
145x3, 145x3, 145x3, 145x3, 145x3, 145x3

Nautilus Lying Leg Curls
140x12, 160x10, 180x6, 120x15

Smith-Machine Calf Raises
180x10, 180x10, 180x10, 180x10, 180x10, 180x10

Good workout today. I was going to take a rest day today, but of course I really didn't feel like it. Honestly tomorrow I don't have much of a choice. Because tomorrow I am supposed to train pull and my back is friggin' aching from the last session. So that's not going to work. Biceps are also KILLING me from that damn CAT technique!

Started off today with hacks. I want to attach a pic of the machine that I use. Because it's a lot different I think than your typical hack squat. This one is made by Streamline, and it's a different movement in a way. Anyway, worked up to 500 for 8, PR, and 590 for 5! 590 for 5 I wore a belt on, and it was extremely intense. Beat the f*ck outta' my legs and lower back. Moved onto high-set/low-rep with hyperextensions. I use a cambered-bar and hold it in the grove of my forearms and biceps---Zercher style. Used 145 for 6 sets of 3. I decided to do one of the following for my high-set/low-rep exercise:

- 6 sets of 3
- 8 sets of 2
- 10 sets of 1

This way if I am going with a bit more reps I cut back the sets, etc. I was originally doing 8 sets of 3, but that's just overdoing it, IMO. Anyway after the hypers I moved onto lying leg curls. Beat my hamtrings up pretty good with those sets. Worked up to 180 for 6, not bad at all. Hamstrings, lower back, glutes, etc. were all friggin' DRAINED. Finished up today with some Smith calf raises, nothing too intense. Basically just trying to get my stubborn a*s calves to grow.

Today is day 14 of S1+, and so far, nothing dramatic has happened. I am a few pounds heavier than when I started, but not much at all. And that could easily be water retention, etc. I am really not sure what to think at this point of the stuff. I have upped my protein intake considerably, so I am thinking that these next 2 weeks should really be impressive. Again, at this point I am not really too sure what I think. I have been eating a lot, getting at least 7 hours sleep a night, etc. So in all honesty I have no reason not to see excellent results.

Practically all 30 reviews were extremely positive for S1+, and this being my first PH cycle, my results should be outstanding. I hit 325 on bench, but honestly that could be because of increased calories, protein, etc. I mean reading the reviews guys were gaining 30 lbs. on their bench, 50 lbs. on their squat/deadlift, etc. My water intake has been up, etc. In the mirror, honestly, I guess I can see maybe a little gain, but I mean nothing dramatic at all. At least half of the reviews gained 10 lbs. or more which I am not seeing. Maybe I should up my calories a bit, but still, this is starting to get frustrating.

It's also incredibly hard to say, because when you look in the mirror shirtless 2-3x per day you're obviously not going to notice anything dramatic. I think I just need to take some more progress pictures maybe in a few days or so. Because honestly I am feeling a bit on the lean side today. Which is a great feeling mind you, and if I recomposition is taking place then obviously I wouldn't necessarily gain a lot of weight on the scale, etc. The bottom line is that I am very close to halfway through the cycle, and at this point, I have not noticed anything extreme, at all. Minor side effects would include sleeplessness, a bit of lethargy, increased appetite maybe, libido maybe increased a bit, etc. I am trying to decide if I should up it to 6 sprays 2x per day with my 2nd bottle of S1+, we'll see. 5 sprays = 100mg of 1-test and 150mg of 4-AD, so 6 sprays would be 120mg of 1-test and 180mg of 4-AD. I am going to looking into this, and make my decision shortly. I have a few applications left of the 1st bottle, I believe.


Posted by: I'm Trying

Don't give up man. I've always read it takes about week 3 to really see results kick in. Keep on pluggin' bro !!!


Posted by: atherjen

hang in there Mike, be patient with the progress-sounds like your making good prog now anyways feeling leaner yet heavier. give it a bit more time!

Nice hacks too!!!! crazzieee!!
see u didnt do the ham presses!


Posted by: Monolith

wtf Mike.

Youre gettin new PR's almost every damn w/o, and youre complaining? Gimme a break!

Anyway, its only been 2 weeks... and like youve said yourself, it takes at least 2 weeks for the S1+ to "kick in." Give it some time.

It could also be that you're already highly trained, and even though its your first cycle, you're a lot closer to your max genetic potential than some of the people who reviewed it @ 1fast.


Posted by: M.J.H.

I'm Trying- I am not giving up by any means man, I am just a little frustrated that's all. It's just hard to say, to be completely honest. I am going to increase the dosage as well starting today to 7 sprays 2x per day. Which comes out to 140mg of 1-test and 210mg of 4-AD I believe, 2x per day. So that makes my chances a little better. I posted a thread on Avant Labs about my dosage and most agreed that my dosage could use increasing, etc.

Jen- Yeah hack squats really kicked my a*s yesterday, wow. I have never gone that heavy on them before and they're definitely a hell of an exercise. I am going to attach an image of the machine that I use to do my hack squats, because it's a lot different than a typical hack squat machine. There are 2 exercises that you can do on it---a "power" squat where you face the plates and then there is the hack squat when you're facing away from the plates. Hopefully that's not too confusing.

Monolith- Okay man, I agree that I am highly trained. I am not denying that at all. And I am definitely near my potential naturally IMO. I mean I still have some gains left to make I believe, but I do agree with you. However, I am a complete newbie to prohoromones. So I should honestly be reacting a bit differently than I currently am IMO. My receptors are virgin, so to speak, so I should be absorbing the 1-test and 4-AD without any problem. Like I told I'm Trying for the next 10 days or so it's going to 7 sprays 2x per day.


Posted by: ncgirl21

Morning Sweetie Looks like you had a KILLER leg workout!! 590 pounds- DAMN!! Everything looks great as always!!


Posted by: atherjen

interesting hack machine.. the one at my gym is similar but a real hippy version!!!
I always called the ones were you face the plates reverse hacks.
were you doing those "power" ones or ordinary style?

ouch increasing the dose! thats going to a burn a bit more!


Posted by: JerseyDevil

MonStar, I can say when I used S1+, it wasn't until mid-third week that I started to see the strength increase. I thought it was bogus actually. At that time my bench PR was 275, although at the cycle start I was more around 265-270. In the middle of week 3, I did 280. 7 days later I easily did 285. Then a week after that decided to try 295. It went up EASY. So I rested about 4-5 minutes, slid a couple of 2-1/2's on the bar and did 300. So in two weeks my bench went up a solid 25-30 lbs. I did run the S1+ for 5 weeks however, and my strength went up into the sixth week.


Posted by: JerseyDevil

Nice journal BTW...


Posted by: M.J.H.

Andrea- Thanks a lot for the support, I really appreciate it. Yeah 590 was definitely heavy on hacks, really beat up my legs and lower back.

Jen- Wow, that's what I am going to start calling them, lol. What I did were hack squats, facing away from the plates. But I never even thought about it but facing the plates would be reverse hack squats, lol, I am retarded. Thanks for bringing that to my attention for whatever reason I always called them "power squats," don't ask me why. Yeah I am going to buy another bottle and extend my cycle, and increase the dose. I will have more info in today's journal entry.

JerseyDevil- Thanks so much for posting man, really appreciate the feedback. I have decided to up my dosage of S1+, and extend my cycle closer to 5 weeks instead of 4. I was originally going to do 5 sprays 2x per day for 4 weeks. But instead I am going to up it to 7 sprays 2x per day for about 10 days, and then afterwards up it to 9 sprays 2x per day for 8-9 days after that to finish up the cycle. I didn't realize how little I was actually taking in. I have been taking 200mg of 1-test and 300mg 4-AD for the past 2 weeks. However, the recommended dosage (according to the PH FAQ on Avant Labs) for 1-test is 200-500mg, and the recommended dosage for 4-AD is 400-600mg. So I am on the very low side, for the most part. I am going to up it to 7 sprays which will be 280mg of 1-test a day, and 420mg of 4-AD---and then 9 sprays will give me 360mg of 1-test, and 540mg of 4-AD.

So basically with 9 sprays I will be closer to the moderate/high side of the recommended dosage. We'll see what happens though. Again man, I really appreciate you chiming in. I wonder why it takes so long to notice the effects of S1+?


Posted by: Monolith

Ahhh... there ya go. You were just dosing it low.

Maybe after that 6th week you'll be hitting a 700lb deadlift, eh?


Posted by: Mudge

Quote:
Originally posted by MonStar
My receptors are virgin, so to speak, so I should be absorbing the 1-test and 4-AD without any problem. Like I told I'm Trying for the next 10 days or so it's going to 7 sprays 2x per day.
Actually using the stuff upregulates receptor production, so dont worry about being a virgin.

I have been calling that machine a front-squat machine I used to really like them for calves, but the plates become too numerous to unload


Posted by: M.J.H.

Monolith- Yeah I definitely think that I was just dosing it on the low side thats all. In terms of side effects I am hoping that I don't start getting more and more as my dosage increases. We'll see what happens I guess. 700 lbs. deadlift? I don't know about that, lol. We'll have to wait and see. I would still sh*t myself if I pulled 675.

Mudge- Wow, front-squat machine huh, lol? Everyone has a different name for everything I guess. Yeah for calves I can't do that machine either, like you said the plates are way too much of a pain in the a*s!


Posted by: atherjen

glad to clarify those hacks- thats just how I explained them- so true everyones got there own names for some exercises.

good job on the cardio this morning!! Im real proud too-diet is looking great today! youve come real far from the binging ordeals! knew u had it in you! Keep with it!


Posted by: M.J.H.

Jen- Yeah I definitely was happy about doing the HIIT this morning. I really burnt off a ton of calories today. I ended up going back to the gym tonight to do my pull session. Absolutely incredible workout tonight. I am going to repost my journal entry, since I updated it a ton. Yeah now that I really upped my clean food intake, I really have not had the urge to binge, working great so far!


Posted by: M.J.H.

Wednesday, 4-21-2004

Diet:
- whey protein + 1% milk, whole-wheat toast
- 1/2 peanut butter sandwich, skim milk
- whey protein + 1% milk
- 6" tuna & cheese sub, apple
- MRP + skim milk, 1/2 peanut butter sandwich
- Gatorade during workout, whey protein postworkout
- 2 Long Island ice-teas
- 4" turkey & cheese, whey protein + 2% milk

Took in a lot of food today, lol. Roughly 4,600 calories today I think. That's just a rough estimate of course. It could be a good bit higher or lower I am really not sure. Took in right around 350g of protein or so today.

Sleep: 7 hours. Woke up in the middle of the night out of nowhere. Damnit.

Weight: 220 lbs. This was first thing in the morning on an empty stomach, before my cardio/abs, not too bad if you ask me. 222 lbs. tonight when I went back to the gym.

Cardio/Abs

First thing this morning on an empty stomach did 20 minutes of interval training on the treadmill. Alternated 1 minute of walking at 3.9-4.0 MPH with 1 minute of running at 8.1-8.2 MPH. Worked up a hell of a good sweat.

Nautilus Crunches
140x12, 160x12, 180x12
Dropset: 190x8, 160x8, 130x8, 100x10

Good sets today of crunches, not too much to say, not really all that exciting at all, lol.

Went back to the gym tonight!

Pull

Nautilus Pullovers
160x12, 190x10, 220x8, 250x8, 280x8!

T-Bar Rows
315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 360x1!

Support Rows
165x12, 165x12, 165x12

DB Shrugs
100x10, 100x10, 100x8

Standing BB Curls
105x10, 135x8!, 45x55

Absolutely AWESOME workout tonight from around 8:00-9:00 PM! Really really really probabl